Announcements
ALL members need to be signed in to Wodify. Additionally, if you are using our gym, you need to have an active membership. We offer many varieties of memberships to accommodate budgets, however free can’t be one of them.Additionally, as of today We will need a 30 day notice for cancellation. Thanks for understanding. – Joey
Crossfit Lillington – Mayhem Affiliate – Burgener Strength
RPE Guide and Scaling and Substitution Document (No Measure)
[ Scaling & Movement Substitutions ]
https://mayhemathletes.com/wp-content/uploads/2025/03/MayhemAthleteScalingMarch2025Revision.pdf
[ RPE Guide ]
https://cdn.shopify.com/s/files/1/0639/0709/files/Mayhem_Athlete_RPE_Guides.pdf
Warm Up (Checkmark)
1. Crossover Symmetry Activation
– Perform 7 reps of each movement
– If you don’t have Crossover Symmetry then do Banded 7s
2. Mayhem Hip Halo Activation
– 10 Side step R/L
– 10 Forward/Backwards Walk R/L
– 10 Glute Bridges
– 10 Single Leg Glute Bridges R/L
– 10 Bird Dogs R/L
– 10 Squats
3. Barbell Prep
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
Snatch (Weightlifting Variable Reps & Sets)
6 Sets
1.1 Squat Snatch @86-90% 1RM Snatch
-rest 15 seconds between cluster reps and 2-3 minutes between sets-
Athletes Notes
Squat Snatch
In The Hole Front Squat (Weightlifting Variable Reps & Sets)
* Change to pause front squat if unable to perform “in the hole.”
3 Sets
1.1.1.1 Bottoms Up Front Squat from Rack/Pins/Blocks @9+/10 RPE
*Rest 10 seconds between reps and 3 minutes between sets.
Athletes Notes
In the Hole Front Squat
Shoulder Health (Checkmark)
3 Sets
12-15 Chest Supported Rear Delt Raises
10-12 Dumbbell Cuban Press
15-20 Powell Raises
*Rest 60 seconds between sets.
*Log weights in notes.
Athletes Notes
Chest Supported Rear Delt Raise
Dumbbell Cuban Press
Powell Raise